How to Do Hollow Body Hold

Learn how to do the Hollow Body Hold with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Advanced   Equipment: No equipment

Muscles worked

core, abdominals

How to do it: step by step

1. Lie on your back with arms extended overhead and legs straight together.
2. Brace your core and press your lower back firmly into the floor.
3. Lift your shoulders and legs a few inches off the floor.
4. Keep your body shaped like a shallow banana, with tension everywhere.
5. Point your toes and reach long through your fingertips.
6. Hold the position while breathing steadily, without letting your back arch.

Tips

• Tuck your knees toward your chest to make the hold easier.
• The lower back must stay glued to the floor the entire hold.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Hollow Body Hold work?

The Hollow Body Hold mainly works the core, abdominals.

How many reps of the Hollow Body Hold should I do?

A good starting point is 3 sets, holding each for 20 to 30 seconds with 60 seconds of rest between sets. Add 5 to 10 seconds each week as it gets easier.

Is the Hollow Body Hold good for beginners?

Not really as a first exercise. The Hollow Body Hold is advanced, so build strength with easier moves first and progress over weeks.